How to Pick the Right Athletic Footwear For Your Workout

As kids, it seemed like the right pair of shoes was all it took to take you from the neighborhood dweeb to a star athlete.

In the 90s, we all swore that we’d all be able to slam dunk a basketball if we just had a pair of Air Jordans.

One pair of PF Flyers was all it took to lead Benny “The Jet” Rodriguez to eternal glory in The Sandlot.

Sketchers even once tried to convince women that the right pair of athletic footwear could give them a body like Kim Kardashian–without working out.

Of course, any dreams we have for a pair of shoes magically turning us into Olympic-class athletes (or even just junior varsity athletes, if we’re being real) are dashed as soon as we try them on.

But that isn’t to say it doesn’t matter what shoes you wear while working out or playing sports.

The wrong athletic footwear can hurt your workouts more than help them. A bad pair of shoes can keep you from getting the most out of your exercise or even cause health problems like runner’s knee, arthritis, or sciatica.

In this article, we’ll walk you through how to choose the right shoes for you.

Ready to say goodbye to sore, swollen feet? Read on!

The Right Shoe for the Right Workout

If you haven’t noticed, there’s a wide variety of athletic footwear. And they don’t all offer the same support.

The right shoe is going to depend on what kind of workout you’re doing.

If you are jogging, you are going to need shoes with a good cushion. Running is high-impact, and the slap of your foot against the concrete can rattle up your legs and wreak havoc on your knees or cause shin splints.

On the other hand, if your workouts are low-impact, like bicycling or bungee Astro Durance, the cushion isn’t quite as important.

If your workouts a little more off-the-beaten-path, your athletic footwear will be a bit more specialized.

Many people love to skip the gym altogether and go hiking instead. Tackling the trails in a pair of light sneakers instead of durable hiking boots can subject your ankles to potential damage, especially if you’re traversing over unstable terrain.

Don’t have a go-to workout routine? If you jump around between a bunch of different exercises, cross trainers are a great choice.

Cross trainers offer the cushion of running mixed with the added ankle support of tennis and basketball shoes. If you jump back and forth between the treadmill and the dumbbell, cross trainers can give you the best bang for your buck.

The Right Fit

If it’s been a while since you’ve had a professional shoe sizing, you might be surprised to find out that you’ve been wearing the wrong size shoes for years.

Even after we reach adulthood, our feet change shape as we grow older.

As our weight changes and we become less active or more active, our feet change. Our arches can get lower, which makes our footprint wider.

Also, the shoes you buy in the store aren’t always the right fit for you.

When we talk about shoe size, we usually only talk about the number. This is only a measure of the shoe length.

To get the right fit, you need to consider the width of the shoe as well.

The width of a shoe is measured in letters, going from AA to E, with the AA being the narrowest. Most women’s shoes on the rack are B or C width, and men’s are typically D.

Not everyone has average-sized feet, but most people still wear the average-width shoes.

Wearing shoes that are too narrow can cause ingrown toenails, hammertoes, bunions, and other painful conditions.

Wearing shoes that are too wide can cause the shoe to slide around your foot, which can keep you from getting consistent support.

When you go to buy new athletic footwear, have your foot professionally sized. Most shoe stores will do this for free.

If they don’t have the proper width available in the store, they will likely be able to make a custom order. Don’t be afraid to wait–waiting a few days for good shoes is worth it avoid spending months (or years!) in the wrong sized shoes.

Also remember: your feet aren’t exactly the same size. Make sure to buy shoes that fit your larger foot comfortably.

Get a Little Extra Support

Finding the perfect combination of fit, cushion, and ankle support can seem like an impossible quest.

One shoe fits like a glove, but there’s no cushion. Another feels like a cloud, but it’s too narrow for your foot.

That’s when it’s time to bring in some backup.

Insoles can give an otherwise-flat-footed shoe a much-needed boost. Good insoles can prevent runner’s knee and other conditions.

Even if you do find the perfect shoes, a good pair of insoles can take it to the next level. Some insoles, such as these Samurai insoles, don’t just prevent shin splints–they can even treat them.

Insoles can also even save you money.

If one pair of shoes has a good cushion for $100 more than another pair, you can often get the same performance with a $40 pair of insoles.

Better Athletic Footwear Gives Your Workout a Boost

As the saying goes, “no pain, no gain.” But if you aren’t wearing the right shoes for the job, your feet could be experiencing the wrong kind of soreness.

If your athletic footwear makes your trips to the gym more pain than gain, it’s time for an upgrade.

Don’t settle for flimsy, unsupportive, or ill-fitting shoes a day longer.